Maintaining a balanced internal environment is crucial for overall health. The concept of the alkaline diet, which emphasizes consuming foods that promote alkalinity in the body, has gained popularity. This article explores the relationship between oatmeal, an often-overlooked staple, and the alkaline diet, examining its benefits, drawbacks, and how to incorporate it into a balanced dietary approach.
Understanding pH and the Alkaline Diet
pH is a measure of how acidic or alkaline a substance is, ranging from 0 to 14. Alkaline foods have a pH between 7 and 14, while acidic foods fall between 0 and 7. Our blood pH needs to maintain a slightly alkaline level (around 7.35 to 7.45) for optimal health. The alkaline diet is based on the idea that consuming more alkaline-forming foods can help the body maintain this balance, reducing the burden on organs like the kidneys and lungs.
The theory behind an alkaline diet is that when you eat a less-acidic diet, your body (specifically the kidneys) has to do less to help you maintain the optimal pH.
The Modern Diet and Acidity
Modern diets tend to be lower in potassium, magnesium, and fiber, while being high in sodium, simple sugars, saturated fat, and chloride. This can lead to a diet that induces metabolic acidosis. As we age, the ability of our kidneys to regulate blood pH may decrease.
Potential Benefits of an Alkaline Diet
An alkaline diet reduces the acidic foods in your diet and focuses on those that place less load on your kidneys. By increasing the fruit and vegetable intake in your diet, you improve your intake of potassium compared to sodium, which may benefit bone health, ease muscle wasting, and potentially reduce the risk of hypertension and strokes.
Read also: Benefits of Oatmeal Drinks for Dieting
- Bone Health: An alkaline diet may help reduce calcium loss from bones. When we eat acid-forming foods, our body works to bring our blood pH back into balance by releasing alkaline-rich minerals into our bloodstream. If we are not eating enough alkaline-forming foods, then our body has to pull these minerals from our bones, teeth, and organs. A study published in the April 2018 issue of the journal Nutrients explains that a more alkaline diet can be especially valuable for older adults vulnerable to compromised renal failure and rapid bone loss.
- Muscle Mass: A diet rich in potassium, such as fruits and vegetables, as well as a reduced acid load, resulted in preservation of muscle mass in older men and women.
- Growth Hormone Levels: An alkaline diet can also increase growth hormone levels. The results of more growth hormone can be: Reduced signs of aging, Improved cardiovascular health, Optimal memory and brain function.
- Chemotherapy Effectiveness: An alkaline diet may be especially beneficial in boosting the effectiveness of certain types of chemotherapy treatments. Numerous agents such as epirubicin and adriamycin require an alkaline media to be more effective.
Oatmeal: Acidic or Alkaline?
Oatmeal is a classic and convenient meal, known for being rich in fiber, sustaining energy, and packed with vitamins. However, oatmeal is considered a slightly acidic food, with its pH typically ranging from 6.2 to 6.6. According to Dr. Dima Bader, “oatmeals are among those foods that can form acid in your stomach even with a mild acidic level”.
Factors Affecting Oatmeal's Acidity
- Phenolic Compounds: Oats, like many other grains and plants, are naturally acidic because they naturally contain phenolic compounds.
- Processing: Raw oats are more acidic than processed oats because processing removes the outer, acidic layer to the oats.
The Nutritional Value of Oatmeal
Despite its acidic pH, oatmeal is packed with nutritional value. Oatmeal is rich in dietary fiber and complex carbohydrates. This nutrient composition gives it the potential for many health benefits, including lowering cholesterol due to its soluble fiber content.
Incorporating Oatmeal into an Alkaline Diet
While oatmeal is not alkaline, it can still be part of a balanced alkaline diet when consumed in moderation and paired with alkaline-promoting foods. Here are some strategies:
- Balance is key: Like most foods, moderation is key when it comes to consuming foods high in acidity. Each body reacts differently to acid-rich foods, so it is important to listen to your body and do what works for you.
- Cook with Alkaline Water: Making oatmeal with alkaline water can help balance its acidity. Introducing alkaline water to your meals can help supplement acid-rich foods, which will ultimately keep your body’s pH at equilibrium. Alkaline water has a pH of 9 to 11.
- Modify Cooking Methods: Some people soak their oatmeal in water quickly before cooking it, which cuts down on the oats’ acidity. Others prefer adding a pinch of baking soda while cooking.
- Pair with Alkaline Foods: Last, you can pair oatmeal with alkaline-promoting foods that will balance out the acidity. Alkaline breakfast foods include fruits, nuts, and vegetables. Adding more fresh produce to your diet is almost always a good idea since a plant-based diet can do a lot to boost your overall health and nutrient intake. Berries, almond milk, and nuts are excellent additions to oatmeal.
Alkaline Meal Planning for Cholesterol Management
An alkaline meal plan for managing cholesterol focuses on fresh, plant-based foods that help balance your body’s pH and lower cholesterol levels. This includes plenty of vegetables, fruits, and whole grains while avoiding processed and high-fat foods. Emphasizing vegetables, fruits, and whole grains can support heart health and reduce bad cholesterol. Typical foods include leafy greens, avocados, and nuts.
Foods to Eat
- Oats: A bowl of oatmeal in the morning can help lower cholesterol due to its soluble fiber content.
- Nuts and Seeds: Almonds, walnuts, and flaxseeds provide healthy fats that can improve your cholesterol profile.
- Legumes: Include beans, lentils, and chickpeas in your diet for their fiber and protein benefits without raising cholesterol.
- Olive Oil: Use this heart-healthy fat in place of butter or margarine for cooking and dressing salads.
- Garlic: Known for its cholesterol-lowering properties, add garlic to your dishes for both flavor and health benefits.
Foods to Avoid
- Trans Fats: Stay away from margarine, shortening, and partially hydrogenated oils that can raise bad cholesterol levels.
- Red Meat: Limit consumption of beef, lamb, and pork, which are high in saturated fats.
- Full-fat Dairy: Avoid whole milk, cheese, and cream, which can increase cholesterol due to their high saturated fat content.
- Fried Foods: Cut back on fried chicken, French fries, and onion rings to keep your cholesterol in check.
- Baked Goods: Skip cookies, cakes, and pastries, which often contain unhealthy fats and sugars.
Additional Tips for Maintaining Alkalinity
- Know Your Soil: Experts feel that one important consideration in regard to eating an alkaline diet is to become knowledgeable about what type of soil your produce was grown in - since fruits and vegetables that are grown in organic, mineral-dense soil tend to be more alkalizing. The ideal pH of soil for the best overall availability of essential nutrients in plants is between 6 and 7.
- Stay Hydrated: Drinking plenty of water helps your kidneys function properly and maintain pH balance.
- Test Your pH: If you’re curious to know your pH level before implementing the tips below, you can test your pH by purchasing strips at your local health food store or pharmacy. Your second urination of the morning will give you the best results.
Misconceptions and Cautions
While the alkaline diet has gained popularity, it’s important to approach it with a balanced perspective:
Read also: Oatmeal: A Nutritional Powerhouse
- Body's Natural Regulation: Your body is a smart machine. It regulates pH very well on its own. Our stomachs are very acidic, so they can break down food. Our skin has a slightly acidic pH to protect against bacteria. Our lungs and kidneys work to remove metabolic waste and keep our body pH where it needs to be. Your blood stays at an alkaline level between about 7.2 and 7.4. If the pH falls out of that range, it can be fatal. Lucky for us, though, nothing you eat will change your blood pH.
- Protein Intake: Following the alkaline diet very strictly can mean you don’t get enough protein in your diet, which can lead to muscle loss.
- Cost and Accessibility: An alkaline diet is not inherently easy to follow. It focuses almost exclusively on whole, unprocessed foods, which can depend on the season and may be hard to find sometimes. These foods tend to be more expensive and labor-intensive.
Read also: Is Oatmeal Safe for Kidney Patients?